I was in a study for the PT dept at the University. I thought I was in pretty good health...
NO!!!! Limited mobility in my ankles and in my right shoulder. Got exercises for both.
NO!!!! Limited mobility in my ankles and in my right shoulder. Got exercises for both.
Dear Richard,
Thank you for participating in the Moving Target Screen. Below you will find your results from your session on Thursday June 7.
There is a description of each aspect of physical fitness, a short description of the test used, the implications of the test,
your results on the test and normative or typical performance on the test. At the end of this letter you will find the overall
recommendations we discussed based on your results and goals.
There is a description of each aspect of physical fitness, a short description of the test used, the implications of the test,
your results on the test and normative or typical performance on the test. At the end of this letter you will find the overall
recommendations we discussed based on your results and goals.
Posture Proper posture is important to maintain balance, decrease risk of vertebral compression fractures and efficient breathing.
We measured your posture in two ways.
We measured your posture in two ways.
Forward Head Posture We measured the distance of your head from the wall when you were standing up straight with your heels
against the wall to access your upper back posture. Ideally the back of your head should touch the wall in this position. If you are
more than 4 centimeters away, this can increase your risk of compression fractures.
against the wall to access your upper back posture. Ideally the back of your head should touch the wall in this position. If you are
more than 4 centimeters away, this can increase your risk of compression fractures.
Your Score = 7.5 cm Recommended Follow Up? Yes
Rib-Pelvis Distance We measured how close your lower rib was to the upper part of your pelvis to assess your lower back posture.
Less than a 2 finger distance indicates a kyphosis of your thoracic spine. This decrease can also be an indication of a previous vertebral
compression fracture.
Less than a 2 finger distance indicates a kyphosis of your thoracic spine. This decrease can also be an indication of a previous vertebral
compression fracture.
Your Score = 3 fingers Recommended Follow Up? No
Flexibility Having enough flexibility is essential for many daily activities and hobbies. We assessed the flexibility of your shoulders and ankles.
Back Scratch Test We had you take one arm over your back and the other behind your back, trying to touch your fingers together. We did
this on both sides. For men, less than 8 inches and for women less than 4 inches is an indicator of decreased shoulder flexibility. A
decrease may impact daily activities and function in the future.
this on both sides. For men, less than 8 inches and for women less than 4 inches is an indicator of decreased shoulder flexibility. A
decrease may impact daily activities and function in the future.
Right arm over back = 0 inches Recommended Follow Up? No Left arm over back = 10.25 inches Recommended Follow Up? Yes
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Ankle Dorsiflexion We measured your active dorsiflexion in each ankle by having you sit in a chair with your knee straight and bend your
foot towards your body. A lack of dorsiflexion can lead to a decrease in your balance and increase your fall risk. You should have at least 8
degrees of motion for normal ankle movement.
foot towards your body. A lack of dorsiflexion can lead to a decrease in your balance and increase your fall risk. You should have at least 8
degrees of motion for normal ankle movement.
Right ankle dorsiflexion = -4 degrees Recommended Follow Up? Yes Left ankle dorsiflexion = -2 degrees Recommended Follow Up? Yes
Balance Balance is essential to everyday activity and safety. Balance is a complex skill that relies on multiple systems in your body and because
of this, we measured your balance through multiple tools.
of this, we measured your balance through multiple tools.
Vestibular Function We had you turn your head side to side and up and down to see if this made you dizzy or unsteady. If you became dizzy or
unsteady, this could be an indication that your vestibular system is not working correctly and you may need to take part in an exercise program to
improve its function.
unsteady, this could be an indication that your vestibular system is not working correctly and you may need to take part in an exercise program to
improve its function.
Side to side performance = No symptoms Recommended Follow Up? No Up and down performance = No symptoms
Single Leg Stance This test involved you standing on one leg without hand support for up to 20 seconds. If you cannot maintain for 5 seconds
this indicates a risk of falls. If you can’t maintain for 20 seconds, this is an indication of lower body weakness
this indicates a risk of falls. If you can’t maintain for 20 seconds, this is an indication of lower body weakness
Right leg stance = 12.5 seconds Recommended Follow Up? Yes Leg leg stance = 10.9 seconds
Timed Up and Go During this test you stood up from a chair, walked ten feet, turned around, walked back and sat down. This is a measure o
f your overall mobility. A time of greater than 14 seconds indicates a risk of falls. A time greater than 9 seconds has been shown to predict disability
in the next two years.
f your overall mobility. A time of greater than 14 seconds indicates a risk of falls. A time greater than 9 seconds has been shown to predict disability
in the next two years.
Your time = 6.4 seconds Recommended Follow Up? No
Tandem Walking During this test you walked 2 meters heel to toe. Individuals who make more than 2 errors over the 2 meters are at an increased
risk of falls. If you did this with less than 2 errors, we tried it again with your eyes closed. If you cannot take 5 steps with eyes closed, you are at an
increased risk of falls.
risk of falls. If you did this with less than 2 errors, we tried it again with your eyes closed. If you cannot take 5 steps with eyes closed, you are at an
increased risk of falls.
Errors with eyes open = 0 errors Recommended Follow Up? Yes Steps with eyes closed = 1 completed steps
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Gait Speed We measured your typical walking speed over a 10-meter distance. Walking speed has been shown to relate to overall function,
predict falls, and future decline in mobility. Those with a less than 0.8 m/s walking speed are considered to have declines in walking that
would require further evaluation. Those between 0.8-0.99 m/s are at risk for future issues and those at 1.0 m/s or higher are considered to
have normal mobility.
predict falls, and future decline in mobility. Those with a less than 0.8 m/s walking speed are considered to have declines in walking that
would require further evaluation. Those between 0.8-0.99 m/s are at risk for future issues and those at 1.0 m/s or higher are considered to
have normal mobility.
Self-Selected Walking Speed = 1.45 m/s Recommended Follow Up? No
Endurance Endurance is needed to be functional in the community and complete daily activities. Endurance is an indicator of cardiovascular
and pulmonary health.
and pulmonary health.
Two Minute Step Test You marched in place for two minutes and we recorded how many steps you could take during that time. A score below
the reference standards for your age could be an indicator of below average endurance. Less than 65 steps on the test is associated with lower
levels of functional ability.
the reference standards for your age could be an indicator of below average endurance. Less than 65 steps on the test is associated with lower
levels of functional ability.
Your step count = 101 steps Recommend Follow-Up? No 25th-75th percentile based on age and sex = 87-115 steps
Strength Strength tends to decline through the aging process and is a predictor of functional ability. The higher your strength, the better your
overall function and health is. We measured your strength in multiple different ways.
overall function and health is. We measured your strength in multiple different ways.
Hand Grip Strength Hand grip strength is a measure that represents your overall strength. Low grip strength is related to strength in other
parts of your body. A low grip strength has been shown to relate to function and mobility. A dominate side hand grip strength less than 20 kg in
women and 30 kg in men is consider a marker of frailty or a significant decreased strength. A comparison can also be made to normative data.
parts of your body. A low grip strength has been shown to relate to function and mobility. A dominate side hand grip strength less than 20 kg in
women and 30 kg in men is consider a marker of frailty or a significant decreased strength. A comparison can also be made to normative data.
Right Hand = 33.5 kg Recommended Follow-Up? Yes Right Hand Normative = 50.6 (44.2-56.9) kg
Left Hand = 32 kg Left Hand Normative = 45.2 (39.4-51.1) kg
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Shoulder External Rotators During this test, you pushed against a dynamometer to measure how much force your shoulder rotators can produce.
Having strong rotators helps with your shoulder stability, your posture and decreases your risk for a rotator cuff injury. A score below normal values
can be an indication of increased risk for future injury.
Having strong rotators helps with your shoulder stability, your posture and decreases your risk for a rotator cuff injury. A score below normal values
can be an indication of increased risk for future injury.
Right Shoulder = 17.6 lbs Recommended Follow-Up? Yes Left Shoulder = 18.5 lbs Normal values = 32-34 lbs
Heel Raises/Plantar Flexors Strength During this test you were asked to raise up on your toes for up to 25 times in a row. Plantar flexors are important
for balance, walking, and other standing activities. Weakness may increase your risk for falls or a decline in mobility.
for balance, walking, and other standing activities. Weakness may increase your risk for falls or a decline in mobility.
Right Leg = 15 raises Recommended Follow-Up? Yes Left Leg 18 raises
Sit to Stand During this test you were asked to complete as many sit to stands from a chair without your arms over 30 seconds. This is a measure of your
overall leg strength and relates to many daily activities. Those who are unable to do 7 or more sit to stands are at a higher risk for mobility issues. Being
below the normal range for your age group is an indication of lower extremity weakness.
overall leg strength and relates to many daily activities. Those who are unable to do 7 or more sit to stands are at a higher risk for mobility issues. Being
below the normal range for your age group is an indication of lower extremity weakness.
Sit to Stands in 30 seconds = 13 stands Recommended Follow-Up? Yes Normative range = 14-19
Planks Your abdominal strength or core strength was measured through who long you could hold a plank position. Some studies have shown that those
with a weaker core have a higher rate of back pain. One study with younger adults found that those who could not hold the plank for 72 seconds or more
were at a higher risk for back pain. A study of individuals between the age of 60-79 found the average plank time to be 124 seconds for women and 127
seconds for men.
with a weaker core have a higher rate of back pain. One study with younger adults found that those who could not hold the plank for 72 seconds or more
were at a higher risk for back pain. A study of individuals between the age of 60-79 found the average plank time to be 124 seconds for women and 127
seconds for men.
Your time = 63.1 seconds Recommended Follow Up? Yes
Curl-Up Your abdominal strength was also measured by having you hold a partial curl-up or sit up position. There is not strong normative data for aging
adults for this test, but one study found that on average men should be able to hold the position for 183 seconds and women for 85 seconds.
Your time 27.6 seconds Recommended Follow Up? Yes
adults for this test, but one study found that on average men should be able to hold the position for 183 seconds and women for 85 seconds.
Your time 27.6 seconds Recommended Follow Up? Yes
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Back Extension During this test you laid on your stomach and lifted up your chest off the table. This is a measure of back extension strength.
Those with good back extensor strength may have a lower rate of back pain, better posture and a lower risk of vertebral fractures. There is not strong
normative data for aging adults for this test, but one study found that on average men should be able to hold the position for 203 seconds and women
for 128 seconds.
Those with good back extensor strength may have a lower rate of back pain, better posture and a lower risk of vertebral fractures. There is not strong
normative data for aging adults for this test, but one study found that on average men should be able to hold the position for 203 seconds and women
for 128 seconds.
Your time = 39.6 seconds Recommended Follow Up? Yes
Overall Recommendations Under each of the above tests there is note if your results indicate further follow up may be necessary. Typically, with the
results of the Moving Target Screen the individual will pick a few areas to address, especially if there are multiple areas that are below normal values
. Do not feel like you need to address every area today. Below is a summary of the areas we identified as most important to address. I have listed the
exercises and any other general feedback provided. You were provided with paper handouts of these exercises and I will also email those to you.
results of the Moving Target Screen the individual will pick a few areas to address, especially if there are multiple areas that are below normal values
. Do not feel like you need to address every area today. Below is a summary of the areas we identified as most important to address. I have listed the
exercises and any other general feedback provided. You were provided with paper handouts of these exercises and I will also email those to you.
Flexibility
• Ankle plantar flexors stretch
Strength
• Heel raises
• Bilateral shoulder external rotators
You can also access this program through the PT Momentum app, found on all the app stores for free. You need to use the above email address as
your username in order to get to your exercises. I recommend you follow these exercises per the instructions on the handout and at the above link.
your username in order to get to your exercises. I recommend you follow these exercises per the instructions on the handout and at the above link.
I would recommend you keep watching your right shoulder. You lack of range of motion and weakness may cause some problems in the future.
I would recommend you consider adding an overall strengthening program/resistance training program to your physical activity plan given the results
of your handgrip strength and sit to stand performance.
of your handgrip strength and sit to stand performance.
Future Consultant with Another Professional While I provided you with a few exercises and some guidance on areas where you might need some
assistance, some individual may require a more supervised and guided program to make improvements in their health now or in the future.
assistance, some individual may require a more supervised and guided program to make improvements in their health now or in the future.
Based on the findings of the Moving Target Screen, you should be able to address your physical fitness through a self-guided program. At some
point you may find the exercises I gave you are no longer challenging and beneficial or you may want to address a different area of fitness that we
did not cover. Then you might consider consulting with another physical therapist for an advancement of your program. Community based fitness
programs, group exercise programs, or working with a personal trainer are also options to maintain and improve your fitness.
point you may find the exercises I gave you are no longer challenging and beneficial or you may want to address a different area of fitness that we
did not cover. Then you might consider consulting with another physical therapist for an advancement of your program. Community based fitness
programs, group exercise programs, or working with a personal trainer are also options to maintain and improve your fitness.
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Limitations of the MTS Please note that the Moving Target Screen provides an overall view of your physical fitness. These tests are well established
screens, but may not detect all areas of concerns surrounding your physical fitness. If you find that you have concerns about your fitness levels or
movement, you may want to consult with a physical therapist or another healthcare provider in the future. You can use the results of the Moving
Target Screen as a beginning point for discussion and testing.
screens, but may not detect all areas of concerns surrounding your physical fitness. If you find that you have concerns about your fitness levels or
movement, you may want to consult with a physical therapist or another healthcare provider in the future. You can use the results of the Moving
Target Screen as a beginning point for discussion and testing.
You can visit the website, www.moveforwardpt.com to learn more about how a physical therapist can help you move better to improve and maintain
function and quality of life. There is also a search option at this website to help you find a physical therapist in your area.
function and quality of life. There is also a search option at this website to help you find a physical therapist in your area.
Continue to Work Towards an Active Lifestyle I congratulate you on undergoing the Moving Target Screen. This is an indication of your commitment
to your overall health. I have attached to this letter an infographic that provides guidance on living an active lifestyle. I encourage you to look this over
and consider small steps you can take to be more active in your day. Such things as decreasing your sedentary time through small bouts of activity, walking
in your community and adding strengthening and balance exercises to your life can provide great benefits.
to your overall health. I have attached to this letter an infographic that provides guidance on living an active lifestyle. I encourage you to look this over
and consider small steps you can take to be more active in your day. Such things as decreasing your sedentary time through small bouts of activity, walking
in your community and adding strengthening and balance exercises to your life can provide great benefits.
I encourage you to bring along these results to your next medical appointment so your provider can see how you did and talk further about the results.
If you have further questions about the results of your Moving Target Screen, please contact me at the below phone number or email address.
If you have further questions about the results of your Moving Target Screen, please contact me at the below phone number or email address.
Sincerely,
Michael Puthoff, PT, PhD Board Certified Clinical Specialist in Geriatric Physical Therapy
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